Nutrition 101: How to Eat Healthy in the Real World

1
Nutrition 101How to Eat Healthy in the Real
World

• Liz Revilla, MS, RD, CSP
• Registered Dietitian

2
Pop Quiz

• Which of the following breads are always whole
  grain?
• Whole wheat
• Multi-grain
• Rye
• Pumpernickel

3
Pop Quiz

• Which of the following foods does NOT contain any
  cholesterol?
• Eggs
• Low-fat milk
• Coconut oil
• Ground turkey

4
Pop Quiz

• True or False Food products that are labeled as
  organic must contain 100 organic ingredients.
• True
• False

5
Pop Quiz

• Which of the following McDonalds menu items has
  the fewest calories?
• Grilled Chicken Club Sandwich
• Quarter Pounder
• Southwest Salad w/ Crispy Chicken
• Double Cheeseburger

6
Pop Quiz

• A typical bagel served at Einsteins Bros. is
  equal to how many slices of bread?
• 1 slice
• 2 slices
• 3 slices
• 4 slices

7
Nutrition 101

• What is a healthy diet anyway?
• Balancing food intake and physical activity
• Eating Healthy at Home and Out on the Town
• Eating Healthy on a Budget

8
What is a healthy diet anyway?
9
Eat Right and Exercise

• Weve all been told that is what we should do to
  promote good health...
• But
• WHY is that important?
• WHAT does that mean anyway?
• HOW exactly do I do that?

10
What is health?

• A state of complete mental, physical, and social
  well-being and not merely the absence of disease
• World Health Organization
• This does not just happen by accident!
• It doesnt have to be complicated
• BUT it requires knowledge, planning, and
  consistency!

11
What is a healthy diet?

• One that will allow you to be consistent (and
  flexible) over time
• A lifestyle change, not a fad diet
• One that provides adequate calories,
  macronutrients and micronutrients
• Does not exclude any food groups
• Food is fuel
• And most importantlyOne that TASTES GOOD!!

12
Benefits of a healthy diet

• Reduce your risk of many chronic diseases
  including obesity, cancer, heart disease, stroke,
  diabetes, and osteoporosis
• Improve your energy levels and immunity
• Provide the necessary ingredients for normal cell
  growth and function (blood, bones, muscles, skin,
  etc.)
• Maintain a healthy body weight and support
  physical activity

13
The Old Food Guide Pyramid
USDA, 1992.
14
The New Food Guide Pyramid

• The 4 Principles of a Healthy Diet
• Variety
• Proportionality
• Moderation
• Balance

USDA, 2005.
15
Variety

• Eat foods from all food groups and subgroups
• Grains
• Vegetables
• Fruits
• Milk and Dairy
• Meat and Beans
• Fats and Oils

16
Proportionality

• Eat more of some foods
• Fruits and Vegetables
• Whole grains
• Fat-free or low-fat milk products
• Eat less of other foods
• Foods high in saturated or trans fats, added
  sugars, cholesterol, or salt
• Alcohol

17
Moderation

• Choose forms of foods that limit intake of
  saturated or trans fats, added sugars,
  cholesterol, salt, and alcohol
• Choose leaner cuts of meat to limit saturated fat
  and cholesterol
• Choose less processed foods to limit sodium
• Consume alcohol in moderation (if desired)

18
Balance

• Balance food intake with physical activity by
  being active most days of the week
• Calories in calories out (Weight maintenance)
• Calories in gt calories out (Weight gain)
• Calories in lt calories out (Weight loss)

19
(No Transcript)
20
Grains

• Make half your grains whole.
• Eat at least 3 ounce-equivalents of whole grain
  bread, cereal, crackers, rice, or pasta every
  day.
• Look for whole before the grain name on the
  list of ingredients.

21
What is a whole grain?

• Whole grains contain all the essential parts and
  naturally-occurring nutrients of the entire grain
  seed.
• The Bran
• The Endosperm
• The Germ
• Refined grains are mechanically processed, and
  the bran and germ are removed.

22
Examples of Whole Grains

• Amaranth
• Barley
• Buckwheat
• Bulgur
• Corn, including whole cornmeal and popcorn
• Millet
• Oats, including oatmeal
• Quinoa
• Rice, both brown rice and colored rice
• Rye
• Sorghum (also called milo)
• Teff
• Triticale
• Wheat, including varieties such as spelt, emmer,
  farro, einkorn, Kamut, durum and forms such as
  bulgur, cracked wheat and wheatberries
• Wild rice

Whole Grains Council. www.wholegrainscouncil.org

23
How To Identify Whole Grains
Words you may see on packages What they mean
whole grain name of grain whole wheat whole other grain stoneground whole grain brown rice oats, oatmeal (including old-fashioned oatmeal, instant oatmeal) wheatberries YES -- Contains all parts of the grain, so you're getting all the nutrients of the whole grain.
wheat flour semolina durum wheat organic flour multigrain (may describe several whole grains or several refined grains, or a mix of both) MAYBE -- These words are accurate descriptions of the package contents, but because some parts of the grain MAY be missing, you are likely missing the benefits of whole grains.
enriched or unbleached flour degerminated (on corn meal) bran wheat germ NO -- These words never describe whole grains.
Whole Grains Council. www.wholegrainscouncil.org

24
Vegetables

• Vary your veggies.
• Eat more dark green veggies
• Eat more orange veggies
• Eat more dried beans and peas
• When possible choose fresh, frozen, or no salt
  added canned vegetables.

25
Eat the Rainbow
Color Foods Phytochemicals Health Benefits
Red Strawberries, raspberries, red apples, blood oranges, cherries, red pears, pomegranates, watermelon, red pepper, radishes, red potatoes, rhubarb, tomatoes Anthocyanidins, flavonols, flavones, proanthocyanidins, Lycopene, ellagic acid, resveratrol Protects against heart disease and certain cancers. Aids in memory and urinary tract function.
Yellow/ orange Yellow apples, citrus fruits, peaches, apricots, carrots, sweet potatoes, butternut squash, summer and winter squash, yellow pears, pumpkin, yellow tomatoes, cantaloupe, lemon, mangoes, papaya, pineapple, tangerines Flavonols, Flavonones, Alpha-Carotene, Beta-Carotene, Zeaxanthin Protects against heart disease and certain cancers. Boosts immune system.
26
Eat the Rainbow
Color Foods Phytochemicals Health Benefits
Green Lettuce, kiwis, broccoli, green pears, green grapes, green beans, avocados, honeydew, limes, green peppers, peas, spinach, cucumbers, zucchini, Brussel sprouts, artichokes Chlorophyll, flavones, flavonanones, flavonols, Beta-carotene, lutein, zeaxathin, indoles, isothiocyanates, organosulfur compounds Reduces risk of certain cancers. Improves vision and helps build bones and teeth.
Blue/purple Plums, blueberries, blackberries, black currants, purple grapes, eggplant, raisins, purple cabbage Flavonols, anthocyanidins, proanthocyanidins, Ellagic acid, resveratrol Reduces risk of certain cancers. Helps memory and reduces free radical damage during aging process.
White Cauliflower, onions, garlic, bananas, white peaches, white nectarines, mushrooms, potatoes, shallots, white corn, soy products Flavonols, flavonanones, indoles, isocyanates, organosulfur compounds Protects against heart disease and certain types of cancer. May reduce cholesterol levels.
27
Fruits

• Focus on fruits
• Eat a variety of fruits
• Choose fresh, frozen, canned, or dried fruit
• Go easy on fruit juices (limit to 4 ounces for
  children, 8 ounces for adults per day)

28
Organic Foods

• What is an organic food?
• Refers to the way farmers grow and process
  agricultural products, such as fruits,
  vegetables, grains, dairy products and meat
• Must be produced without the use of
• Antibiotics
• Synthetic hormones
• Most synthetic fertilizers or pesticides
• Genetic engineering and other excluded practices
• Sewage sludge
• Irradiation

29
How do I know a food is organic?

• 100 organic
• Must contain 100 organic ingredients
• Organic
• Must contain at least 95 organic ingredients
• Made with organic ingredients
• Must contain at least 70 organic ingredients
• May NOT use the organic seal
• Contains organic ingredients
• May contain less than 70 organic ingredients,
  not counting added water or salt
• May NOT use the organic seal

U.S. Department of Agriculture, 2002.
30
Are organic foods better?

• Organic foods have less pesticide residues
• 23 of organic vs. 73 of conventional foods
• Likely due to cross-contamination
• Usually produced using more environmentally
  friendly practices
• No nutritional difference between organic and
  conventional produce
• Some organic foods have been shown to have higher
  nutritional value (ex higher Vitamin C and/or
  antioxidant content in green leafy veggies)
• Organic produce may be better than conventional
  produce, but conventional produce is better than
  none!

U.S. Department of Agriculture, 2002.
31
Organic vs. conventional foods

• Choose organic when possible, especially for
  foods you eat often!
• Avoid the dirty dozen to reduce your pesticide
  exposure by up to 80!
• Eat a variety of fruits and vegetables!
• Wash all produce well with water and a scrub
  brush!

Environmental Working Group - www.foodnews.org
32
Dairy

• Get your calcium-rich foods
• Go low-fat or fat-free
• For adults and children over the age of 2
• If you dont or cant consume milk, choose
  lactose-free products or other calcium sources

33
Dairy Alternatives

• 1 cup of milk provides about 300 mg calcium
• Some other options
• Calcium-fortified soy, almond, or rice milk (1
  cup)
• Calcium-fortified orange juice (1 cup)
• Calcium-fortified breakfast cereals (1 cup)
• Canned fish with bones (3 ounces)
• Sesame seeds (1 ounce)
• Tofu (4 ounces or 1 cup cubes)
• Dried figs (1 cup)
• Blackstrap molasses (2 Tbsp)
• Dark leafy greens, especially spinach (1 cup
  cooked)

34
Meat and Beans

• Go lean on protein
• Choose low-fat or lean meats and poultry
• Bake it, broil it, or grill it
• Vary your choices with more fish, beans, peas,
  nuts, and seeds

35
Which meats are the leanest?

• Beef
• Round eye
• Top round
• Bottom round
• Round tip
• Top loin
• Top sirloin
• Chuck shoulder
• Extra lean ground beef (look for 90 lean or
  higher)

• Pork
• Pork loin
• Tenderloin
• Center loin
• Ham
• Poultry
• Skinless chicken breast
• Ground chicken
• Skinless turkey breast
• Turkey cutlets
• Ground turkey

36
Other options

• Eat fish twice a week!
• Salmon, tuna, trout, and herring are especially
  high in omega-3 fatty acids
• Pregnant women, nursing mothers, and young
  children should avoid Shark, Swordfish, King
  Mackerel, or Tilefish due to high mercury content
• Go meatless once a week!
• Lowers saturated fat intake
• Promotes more fruit and vegetable intake
• Can inspire you to be more creative and try some
  new foods

37
Fats and Oils

• Know your fats
• Make the most of your fat sources from fish,
  nuts, and vegetable oils
• Limit solid fats like butter, stick margarine,
  shortening, and lard

38
Are all fats created equal?

• CHOOSE MORE OFTEN
• Polyunsaturated Fat
• Function lowers total blood cholesterol levels
• Sources Safflower, sunflower, sesame, soybean,
  corn, cottonseed oils, as well as nuts and seeds
• Omega-3 fatty acids
• A type of polyunsaturated fats
• Function anti-inflammatory, lowers the risk of
  heart disease
• Sources fatty fish, fish oil, flaxseeds and
  flaxseed oil, and walnuts
• Monounsaturated Fat
• Function tends to lower LDL cholesterol (the
  "bad" cholesterol)
• Sources Olive, canola, peanut oils, as well as
  avocados

• CHOOSE LESS OFTEN
• Saturated Fat
• Function increases total and LDL (bad)
  cholesterol levels
• Sources Animal products (such as meat, poultry,
  seafood, eggs, dairy products, lard and butter),
  and coconut, palm and other tropical oils
• Trans Fat
• Function increases total and LDL (bad)
  cholesterol levels
• Sources Partially hydrogenated vegetable oils,
  commercial baked goods, fried foods, shortening
  and margarine
• Cholesterol??
• Function May increase blood cholesterol levels
  in certain people, but not as much as saturated
  and trans fats
• Sources Found only in animal products

39
Choosing healthy fats

• Choose vegetable oils and margarines with
• Liquid vegetable oil as the first ingredient
• As little trans fats as possible
• No more than 2 grams of saturated fat per
  tablespoon
• Examples tub margarines, canola, corn,
  safflower, soybean, sunflower, and olive oils
• Need to limit saturated and trans fats
• Example Krispy Kreme doughnuts

American Heart Association.
40
For more information

• Food Guide Pyramid
• www.mypyramid.gov
• Food Groups
• www.wholegrainscouncil.org
• www.fruitsandveggiesmorematters.org
• www.nationaldairycouncil.org

41
Balancing food intake and physical activity
42
Lifestyle Modification

• Practice portion control and/or intuitive eating
• Utilize behavioral strategies to deal with food
  cravings
• Increase your physical activity

43
Who cares about portion size?

• According to the National Center for Health
  Statistics, 2006 data
• 66 of American adults are overweight or obese
• 20 of American children and adolescents are
  overweight or obese
• This has almost doubled in the past 20 years!

44
Whats your Body Mass Index?
45
Background The possible advantage for weight
loss of a diet that emphasizes protein, fat, or
carbohydrates has not been established, and there
are few studies that extend beyond 1 year.
Methods We randomly assigned 811 overweight
adults to one of four reduced-calorie diets the
targeted percentages of energy derived from fat,
protein, and carbohydrates in the four diets
were20, 15, and 65 20, 25, and 55 40, 15,
and 45 and 40, 25, and 35.ConclusionsReduce
d-calorie diets result in clinically meaningful
weight loss regardless of whichmacronutrients
they emphasize.
Comparison of Weight-Loss Diets with Different
Compositions of Fat, Protein, and
CarbohydratesFrank M. Sacks, M.D., George A.
Bray, M.D., Vincent J. Carey, Ph.D., Steven R.
Smith, M.D., Donna H. Ryan, M.D., Stephen D.
Anton, Ph.D., Katherine McManus, M.S., R.D.,
Catherine M. Champagne, Ph.D., Louise M. Bishop,
M.S., R.D., Nancy Laranjo, B.A., Meryl S. Leboff,
M.D., Jennifer C. Rood, Ph.D., Lilian de Jonge,
Ph.D., Frank L. Greenway, M.D., Catherine M.
Loria, Ph.D., Eva Obarzanek, Ph.D., and Donald A.
Williamson, Ph.D. Published in New England
Journal of Medicine on February 26, 2009.
46
National Weight Control Registry

• The largest prospective investigation of
  long-term successful weight loss maintenance
  (since 1994)
• Tracks over 5,000 individuals who have lost an
  average of 66 pounds and have kept it off for 5.5
  years
• Common Themes
• 98 monitor their portion sizes and/or calorie
  intake
• 78 eat breakfast every day
• 75 weigh themselves at least once a week
• 62 watch less than 10 hours of TV per week (1.5
  hours per day)
• 90 exercise an average of 1 hour per day

National Weight Control Registry www.nwcr.ws
47
Creeping portion distortion
48
Bagel
350 calories
140 calories
Guess the calorie difference!
210 calories!
49
Larger portions add up
10 pound weight gain per year
100 extra calories per day
Maintaining a healthy weight is a balancing
act Calories In Calories Out
50
50 minutes
Based on 130-pound person
51
Cheeseburger
590 calories
333 calories
Guess the calorie difference!
257 calories!
52
1 hour and 30 minutes
Based on 130-pound person
53
Spaghetti and Meatballs
1,025 calories
500 calories
Guess the calorie difference!
525 calories!
54
2 hours and 35 minutes
Based on 130-pound person
55
French Fries
610 calories
210 calories
Guess the calorie difference!
400 calories!
56
1 hour and 10 minutes
Based on 160-pound person
57
Soda
250 calories
85 calories
Guess the calorie difference!
165 calories!
58
35 minutes
Based on 160-pound person
59
Keep an eye on your food portion sizes
Avoid portion distortion!
60
Food journals

• One of the best ways to find out what you are
  REALLY eating is to keep a food journal
• Record everything you eat or drink for 7 days
• Different options
• Written food journal
• Calorie King book and website
• Websites
• www.sparkpeople.com
• www.fitday.com
• www.dailyplate.com
• Look for patterns which food groups you over or
  under-eat, how balanced your meals are, which
  times of the day you tend to eat more, etc.

Hollis et al. Am J Prev Med. 2008
Aug35(2)118-26
61
Portion Control

• Remember, its not only which foods you eat that
  can lead to weight gain
• Its how much of those foods you eat!
• Typical serving sizes have increased 2-5 times in
  the past 20 years
• Use this easy guide for proper portion sizes and
  enjoy all of your favorite foods!

62
Grains

• Eat 6 ounce-equivalents of grains per day (for a
  2,000 calorie diet).
• 1 ounce-equivalent equals
• 1 slice of bread
• 1 cup of ready-to-eat cereal
• ½ cup of cooked rice, cooked pasta, or cooked
  cereal
• 1 mini bagel (2 ½ inch diameter)
• 1 pancake (4 ½ inch diameter)
• 3 cups popcorn

USDA. www.mypyramid.gov
63
Vegetables

• Eat 2 ½ cups of vegetables per day (for a 2,000
  calorie diet).
• 1 cup of vegetables equals
• 1 cup of raw or cooked vegetables or vegetable
  juice
• 2 cups of raw leafy greens
• 12 baby carrots
• 1 medium potato or sweet potato

USDA. www.mypyramid.gov
64
Fruits

• Eat 2 cups of fruit per day (for a 2,000 calorie
  diet)
• 1 cup of fruit equals
• 1 cup of fruit or 100 fruit juice
• ½ cup of dried fruit
• 1 medium whole fruit (3-4 inches diameter)
• 32 seedless grapes
• 8 large strawberries

USDA. www.mypyramid.gov
65
Dairy

• Consume 3 cups of milk, or an equivalent amount
  of yogurt or cheese, per day
• 2 cups per day for children 2-8 years old
• 1 cup of milk (or dairy) equals
• 1 cup of milk or yogurt
• 1 ½ ounces of natural cheese
• 2 ounces of processed cheese
• 1/3 cup shredded cheese
• 2 cups cottage cheese

66
Meat and Beans

• Eat 5 ½ ounce-equivalents of meat per day (for a
  2,000 calorie diet).
• 1 ounce-equivalent of meat equals
• 1 ounce of meat, poultry or fish
• ¼ cup cooked dry beans
• 2 ounces (or ¼ cup) tofu
• 1 egg
• 1 tablespoon of nut butter
• 2 tablespoons of hummus
• ½ ounce of nuts or seeds

67
Fats and oils

• Consume about 2 Tablespoons of oils per day (for
  a 2,000 calorie diet).
• 1 Tablespoon of oil equals
• 1 Tablespoon oil, margarine, butter, or
  mayonnaise
• 2 Tablespoons salad dressing
• ½ medium avocado
• 2 Tablespoons nut butter
• 1 ounce of nuts

68
Alcohol

• Moderate alcohol intake 1 drink per day for
  females, 2 drinks per day for males (or less)
• 1 drink is defined as
• 12 ounces of beer
• 5 ounces of wine
• 1.5 ounces of liquor
• Benefits reduced risk of heart attack and
  stroke
• Risks increased risk of several cancers
• Recommendations
• If you choose to drink, do so in moderation
• If you choose not to drink, you do not need to
  start just for health reasons

69
The Plate Method

• No need to measure or count calories!
• Use a 9 inch plate
• Smaller than standard 11 inch dinner plate
• Visual reminder of proper portion sizes
• Add a serving of fruit and low-fat dairy for
  perfectly balanced meal
• Can also buy pre-made plates (10-20 each)

70
Intuitive (or Mindful) Eating

• Young children are natural intuitive eaters
• They eat when they are hungry and stop when they
  are full
• They eat exactly what they want and can not be
  persuaded to eat something they dont want
• Although intake can vary from meal to meal, over
  time they consistently eat the same number of
  calories each day

Birch LL. N Engl J Med. 1991 Jan 24324(4)232-5.
71
Intuitive (or Mindful) Eating

• So what happens??
• As they grow older and enter school, children
  learn to eat based on external cues rather than
  their own internal hunger and fullness signals
• Its time to eat!
• Do I smell doughnuts?
• Clean your plate!
• I want what Johnny has!
• Dont eat any more, you dont want to get fat!

72
What Influences our Diet?

• Internal Cues
• Hunger (physical and/or psychological)
• Fullness
• Taste
• Texture
• Food preferences

• External Cues
• The clock
• Convenience
• Emotions
• Availability
• Advertisements
• Health Concerns
• Weight Control
• Peers
• Nutritional Value
• Cost
• Family/Cultural Beliefs

73
Intuitive (or Mindful) Eating

• Eat whenever you are truly physically hungry
• Eat only what you want, not what you think you
  should
• Eat consciously and enjoy every mouthful
• Stop when you even think you are full

74
Hunger/Satiety Scale
1-----2-----3-----4-----5-----6-----7----8-----9-
----10 1 Famished, starving 2 Headache,
weak, cranky, low energy 3 Want to eat now,
stomach growls and feels empty 4 Hungry - but
could wait to eat, starting to feel empty but not
there yet 5 Not hungry, not full 6 Feeling
satisfied, stomach feels full and comfortable 7
Feeling full, definitely dont need more food 8
Uncomfortably full 9 Stuffed, very
uncomfortable 10 Bursting, painfully full Rate
how your stomach feels before, during and after
each meal or snack. Be sure to put a number to
your hunger and fullness each time you eat to
help you develop an understanding of eating based
on your internal physical cues.
75
Intuitive Eating Research

• Intuitive eating is associated with an increase
  in the enjoyment and pleasure of food, lower BMI
  scores, and fewer dieting behaviors and food
  anxieties
• Smith and Hawks, 2006
• Resources
• Intuitive Eating by Evelyn Tribole and Elyse
  Resch, 2003 (www.intuitiveeating.com)
• Mindless Eating Why We Eat More Than We Think
  by Brian Wansink, 2006 (www.mindlesseating.org)

76
Intuitive (or Mindful) Eating

• Now its time for YOU to practice
• with a mindful chocolate meditation

77
Managing Food Cravings

• Use the hunger/satiety scale to rate your hunger
  on a scale of 1-10
• If you are below 5, and/or are experiencing
  physical signs of hunger (stomach growling,
  feeling weak or tired, havent eaten recently)
• EAT SOMETHING!
• If you are at 5 or higher, and you have eaten
  within the past few hours
• Try drinking some water first
• USE THE 5 Ds!

78
Managing Food Cravings

• Disarm your cravings with the 5 D's
• Delay at least 10 minutes before you eat so that
  your action is conscious, not impulsive.
• Distract yourself by engaging in an activity that
  requires concentration.
• Are you bored?
• Deal with the emotions that make you want to eat.
  
• Are you lonely, sad, angry, frustrated, tired?
• Determine how important it really is for you to
  eat the craved food and how much you really want
  it.
• Decide what amount is reasonable and appropriate,
  eat it slowly and enjoy!

79
Benefits of physical activity

• Reduced risk for heart disease, cancer, stroke,
  obesity, Type 2 diabetes, and osteoporosis
• Increased energy levels and self-esteem
• Decreased rates of anxiety and depression
• Strength training improves lean body mass and
  bone mineral density

80
ACSM Recommendations

• Cardio
• Do moderately intense cardio 30 minutes a day,
  five days a week
• Examples walking, swimming, dancing
• Or
• Do vigorously intense cardio 20 minutes a day, 3
  days a week
• Examples jogging, high-impact aerobics,
  bicycling uphill
• Strength
• Do eight to 10 strength-training exercises, eight
  to 12 repetitions of each exercise twice a week
• Flexibility
• Do 10 minutes of stretching 10 minutes a day
  twice or week (plus a few minutes after each
  cardio session)

American College of Sports Medicine, 2007.
81
But Ive never worked out before

• Choose an activity you enjoy!
• Walking is the most common form of physical
  activity, is low impact, and requires very little
  equipment
• Start slowly!
• Start with 10 minutes per day, and each week add
  another 5 minutes
• Find a fitness partner!
• People who work out with a partner are much more
  likely to be consistent with their program
• Pick a goal!
• Sign up for a race or choose a cause that is
  important to you to support!
• Reward yourself!
• Put stickers on your calendar for each day you
  work out, and give yourself a reward each week or
  month you meet your goal

82
But I dont have time

• Do a little at a time!
• Fit in 10 minutes of activity 3 times per day!
• Mix it up!
• Walk, run, bike, swim, dance/aerobics, lift
  weights, do yoga or pilates, etc!
• Set your schedule!
• Choose a time that will make it easy for you to
  be consistent!
• The gym isnt a necessity!
• Walk around the neighborhood or to the park, work
  out with DVDs inside your house, etc!
• Make it a family affair!
• Take your spouse, your children, or a friend with
  you during exercise to add some fun to your
  routine!

83
Eating Healthy at Home and Out on the Town
84
Tips for Shopping for Healthy Foods

• Eat before you go!
• Take the time to make a list!
• This will save you time and money also
• Shop the perimeter!
• Read the labels!

85
Shop the Perimeter

• Fresh fruits and vegetables
• Whole grain breads
• Fresh meats
• Milk and dairy products

86
How to Read Food Labels

• Useful tool for evaluating the health benefits of
  food products and comparing different brands
• Made up of two parts
• The Nutrition Facts label
• The Ingredients list

87

                                                                                      
                                                                                                              
                                                                                                                
                                                                                                                                         
                                                                                                                                          
                                                                                                                  
88
Ingredients List

• Listed in descending order of weight (from most
  to least)
• The more ingredients you can recognize, the less
  processed the food
• Useful for avoiding certain ingredients
• Hidden sugars (HFCS, words ending in ose)
• Trans fats (partially hydrogenated oils)
• Does 0 grams really mean that?
• Check the ingredients list!
• Food allergens (peanuts, milk, eggs, etc.)

89
Food Label Claims

• Regulated by the Food and Drug Administration
  (FDA)
• Organic
• Must meet the standards set by the Department of
  Agriculture (USDA) for the way it is grown or
  produced
• Natural
• The product does not contain synthetic or
  artificial ingredients
• Healthy
• The product must meet certain criteria that limit
  the amounts of fat, saturated fat, cholesterol,
  and sodium, and require specific minimum amounts
  of vitamins, minerals, or other beneficial
  nutrients

90
My Favorite Example

• Nutrition Facts Cherry Garcia
• Serving Size 1/2 cup
• Servings per Container 4
• Amount Per Serving
• Calories 250
• Calories from Fat 126
• Total Fat 14 g (22 DV)
• Saturated Fat 10 g (50 DV)
• Cholesterol 60 mg (20 DV)
• Sodium 50 mg (5 DV)
• Total Carbohydrate 26 g (9 DV)
• Dietary Fiber 1 g  (4 DV)
• Sugars 22 g
• Protein 4 g
• Vitamin A 10 DV
• Vitamin C 0 DV

91
Eating Healthy during Busy Days

• Dont skip meals especially breakfast!
• Make time to sit down for several meals and
  snacks each day (depending on your schedule)
• Plan ahead to have healthy options available when
  you are hungry!
• If you dont bring it home, you cant eat it!
• Plus, you dont end up at the drive through
• Balance your meals to keep you full longer!
• Include carbohydrates, proteins, healthy fats,
  and some fruits and veggies to provide the energy
  and nutrients you need to get through the day

92
Eating Healthy at Home

• Make healthy substitutions
• Use whole-wheat grains instead of enriched grains
  (bread, pasta, rice)
• Use low-fat dairy products (milk, cheese, sour
  cream)
• When baking, reduce the amount of butter or oil
  by half and replace with applesauce, mashed
  bananas, or pureed prunes
• Use less salt when cooking, and add more flavor
  with fresh or dried herbs, lemon or lime juice,
  or garlic
• Prepare meats by baking, broiling, poaching,
  grilling, or pan-sauteeing for less fat than
  frying
• Use extra lean ground beef, ground chicken or
  turkey breast, tofu, or veggies instead of
  regular ground beef

93
Recipe Makeover Beef Lasagna

• The Lady and Sons Lasagna (Paula Deen)
• Makes 8 servings
• Per serving
• 770 calories
• 48 grams fat (27 grams saturated fat)
• 34 grams carbohydrate
• 50 grams protein
• 1230 mg sodium

• Better Beef Lasagna (Ellie Krieger)
• Makes 8 servings
• Per serving
• 400 calories
• 12 grams fat (5 grams saturated fat)
• 46 grams carbohydrate
• 26 grams protein
• 1150 mg sodium

Recipes available at www.foodnetwork.com
94
Recipe Makeover Chicken Enchiladas

• Creamy Chicken Enchiladas (original recipe)
• Makes 8 servings
• Per serving
• 773 calories
• 52 grams fat (22 grams saturated fat)
• 45 grams carbohydrate
• 35 grams protein
• 1140 mg sodium

• Cheesy Chicken Enchiladas (Cooking Light)
• Makes 8 servings
• Per serving
• 450 calories
• 20 grams fat (10 grams saturated fat)
• 37 grams carbohydrate
• 31 grams protein
• 760 mg sodium

Recipes available at www.cookinglight.com
95
Eating Healthy in Restaurants

• When possible, look up nutrition information in
  advance and find several healthy choices that are
  appealing to you
• Healthy ideas for many types of cuisine available
  at www.americanheart.org
• Share an entrée with a friend OR ask for a to-go
  container at the beginning of the meal, and
  automatically take half of your meal home with
  you
• You will eat fewer calories and save money!

American Heart Association.
96
Eating Healthy in Restaurants

• Decide whats most important to you!
• Splurge on one item, and go lighter on the other
  items
• Have an appetizer OR dessert, but not both
• Make sensible substitutions
• Choose foods that are steamed, broiled, baked,
  grilled, poached or roasted
• Instead of foods that are Fried, au gratin,
  crispy, scalloped, pan-fried, sautéed or stuffed
• Substitute a baked potato, rice, or vegetables
• Instead of French fries
• Ask for gravy, sauces, and dressings on the side
• Ask for items to be prepared without extra butter
  or oil

American Heart Association.
97
Eating Healthy in a Mexican Restaurant
Instead of Try
Flour tortillas Corn tortillas
Nachos Grilled shrimp
Carnitas (fried beef or pork) or chorizo (sausage) Grilled fish or chicken breast with salsa on top
Refried beans Black or pinto beans and Spanish rice or grilled vegetables
Full-fat sour cream and cheese Salsa, pico de gallo, cilantro, jalapeno peppers, guacamole
Quesadillas (flour or corn tortilla, filled with meat and cheese and fried) Chicken fajitas (marinated chicken grilled with onions, green peppers, lettuce, diced tomatoes with a soft corn tortilla)
Chalupas, hard tacos, flautas (crisp, rolled tortillas stuffed with shredded meat and topped with a sauce) chimichangas (flour tortillas filled with spicy meat and Monterey Jack cheese, fried and topped with tomato sauce) burritos (large flour tortillas filled with beans or meat, served with tomato sauce and topped with shredded cheese) Taco salad or fajita salad (ask for it on a plate instead of the fried taco shell), soft tacos with grilled chicken or fish, skinny enchiladas (cooked in water instead of oil) and covered with green or red salsa
98
Eating Healthy in an Italian Restaurant
Instead of Try
Caesar salad Caesar salad with low-fat dressing or a house salad with balsamic vinaigrette
Fried calamari Antipasto (with extra vegetables and fewer cheese and meats), tomato bruschetta, or minestrone soup
Cheese or meat-filled pastas or casserole-type dishes Pasta primavera (with sauteed garden vegetables), grilled chicken or fish with a side of pasta or vegetables
Pasta with butter or cream sauces (such as Alfredo or Carbonara sauce) Pasta with tomato-based sauces (marinara, Bolognese, red clam, or puttanesca)
Any scallopine or parmigiana (floured, fried and baked with cheese) dish Marsala and piccata dishes
Italian pastries such as cream cake Italian ices, sorbet, or gelato (milk-based)
99
Eating Healthy on a Budget
100
Eating Healthy on a Budget

• Read grocery ads before shopping!
• Plan your meals around whats on sale
• Get organized!
• Plan out your meals for the week, make a list of
  the items you will need, and stick to it!
• Know where to look for deals!
• More expensive items are often at eye level
• Less expensive items are located on the upper and
  lower shelves
• Give the generic brand a try!
• Most are much less expensive and similar quality
  to the name brand products

101
Eating Healthy on a Budget

• Reconsider convenience foods!
• Pre-cut fruits and vegetables and individually
  sized snacks are much more expensive, and you can
  do this yourself at home
• Plan to make extra!
• If youre making dinner, buy enough to make a
  double batch and then use the rest for leftovers
  or freeze for a quick dinner another night
• Choose foods that are in season!
• Fresh fruits and vegetables are usually less
  expensive when theyre in season
• Choose frozen versions of off season favorites

102
In Season Produce Northern California (late May)

• Almonds, Apples, Apricots, Apriums, Artichokes ,
  Arugula, Asian Greens , Asparagus, Avocado,
  Basil, Beans, Beets, Bell Pepper, Blackberries,
  Blueberries, Bok Choy, Boysenberries ,
  Broccoli, Cabbage, Cactus Pads, Cactus Pears,
  Cardoons , Carrots , Cauliflower, Celery, Chard ,
  Cherimoyas, Cherries , Cucumbers,
  Dandelion/Chicory Greens, Dates, Eggplant,
  Endive, Fava Beans , Fennel , Garlic, Green
  Garlic , Herbs, Horseradish, Kale , Kohlrabi ,
  Leeks, Lemons, Lettuces, Loquats, Mushrooms ,
  Mustard Greens, Nectarines, Nettles , Olives ,
  Onions , Oranges, Peaches, Peas, Peppers,
  Pistachioes, Plums, Pluots, Potatoes, Purslane,
  Radicchio , Radish , Rapini , Raspberries,
  Rhubarb, Scallions, Shallots , Spinach,
  Strawberries , Summer squash, Tayberries,
  Tomatoes, Walnuts

Natural Resources Defense Council. www.nrdc.org
103
Eating Healthy on a Budget

• Do the math!
• Compare product cost per ounce to make sure
  youre getting the best deal
• Learn the tricks of the trade!
• When a store advertises a special (such as 10
  yogurts for 10), you dont have to buy the
  number of items theyre advertising
• Only buy what you need!
• Watch the register!
• Make sure the cashier rings up your purchases
  correctly, including sale discounts and coupons

104
Final Thoughts

• Eating a healthy diet means having variety,
  moderation, proportionality, and balance in your
  food choices (and your lifestyle)!
• This is possible to achieve in the real world,
  but it takes knowledge, planning, and
  consistency!
• The benefits of eating right and exercising
  will pay of now and for years to come!

105
Thank you for listening!

• Any questions?